NEW: 5 Unique Exercises to Treat Elbow Pain (Golfers, Tennis etc)
Today, you’ll learn a simple routine for elbow pain treatment. It will help solve pain on the inside or outside of the elbow. This simple routine will also fix when pain occurs while bending your elbow or gripping an object.
Elbow pain happens when muscles try to compensate for other, under-activated muscles. Sleepy muscles lead to stress on the joint and result in pain like tennis elbow, golfer’s elbow, UCL, nerve, or distal biceps tendinopathy. It can come from something as simple as taking the winter off from golf and returning in the spring expecting the same performance level.
Coach E and Dr. B will geek out on elbow anatomy then dive into 5 muscles you have probably never heard of that tend to get sleepy. The exercises will strengthen these muscles and retrain your neuromuscular system to activate them when you move.
Remember to start slow, particularly if the pain is more than a minor irritation. You’ll build strength over time. Plus, if you have any questions about modifications or are unclear on how an exercise should work, leave a note in the comments.
If you feel better after trying this, we just put out a new Elbow Pain I routine in our free ROM Coach app. It builds on what you’ve learned here today. Plus, you can schedule a reminder to perform the routine 2 or 3 times a week as you build up strength in your awakening elbow muscles.
00:00 - Intro
Why do these injuries occur?
01:25 - Poor technique
03:18 - Performance Pyramid (PP)
03:54 - Too much volume/intensity and/or insufficient recovery
04:32 - Poor FOUNDATION for movement
06:00 Download ROM Coach and get started with Elbow Pain I routine
THE MUSCLES & EXERCISES
07:32 - Brachialis
12:20 - Supinator
14:22 - Flexor carpi ulnaris
16:01 - Pronator quadratus
18:37 - Deep wrist & finger flexors
23:30 - Exercise summary (including sets & reps)
OTHER RESOURCES AND LINKS MENTIONED
25:30 - Precision Movement Academy: https://www.precisionmovement.coach/academy/ - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
26:00 - ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt/ - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Today, you’ll learn a simple routine for elbow pain treatment. It will help solve pain on the inside or outside of the elbow. This simple routine will also fix when pain occurs while bending your elbow or gripping an object.
Elbow pain happens when muscles try to compensate for other, under-activated muscles. Sleepy muscles lead to stress on the joint and result in pain like tennis elbow, golfer’s elbow, UCL, nerve, or distal biceps tendinopathy. It can come from something as simple as taking the winter off from golf and returning in the spring expecting the same performance level.
Coach E and Dr. B will geek out on elbow anatomy then dive into 5 muscles you have probably never heard of that tend to get sleepy. The exercises will strengthen these muscles and retrain your neuromuscular system to activate them when you move.
Remember to start slow, particularly if the pain is more than a minor irritation. You’ll build strength over time. Plus, if you have any questions about modifications or are unclear on how an exercise should work, leave a note in the comments.
If you feel better after trying this, we just put out a new Elbow Pain I routine in our free ROM Coach app. It builds on what you’ve learned here today. Plus, you can schedule a reminder to perform the routine 2 or 3 times a week as you build up strength in your awakening elbow muscles.
00:00 – Intro
Why do these injuries occur?
01:25 – Poor technique
03:18 – Performance Pyramid (PP)
03:54 – Too much volume/intensity and/or insufficient recovery
04:32 – Poor FOUNDATION for movement
06:00 Download ROM Coach and get started with Elbow Pain I routine
THE MUSCLES & EXERCISES
07:32 – Brachialis
12:20 – Supinator
14:22 – Flexor carpi ulnaris
16:01 – Pronator quadratus
18:37 – Deep wrist & finger flexors
23:30 – Exercise summary (including sets & reps)
OTHER RESOURCES AND LINKS MENTIONED
25:30 – Precision Movement Academy: https://www.precisionmovement.coach/academy/ – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
26:00 – ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt/ – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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Good advice. Thanks for sharing.
Great deep dive. I appreciate the diagrams with practical exercises. The list of exercises at the end is great but I really liked the way you posted the name/reps/sets in the "6 hip mobility exercizes" video (also super helpful). Thanks for all these and the education.
Amazing stuff!!!
I have tennis elbow on the left and golfers on the right and i don't play either sport.. I also have shoulder pain that i think is caused from sleeping on my sides.. left worse than right . I was told it was bicep head tendinitis but from watching your shoulder video, i don't have pain in the front bicep..its towards the back..m like when i tried exercise #4 with supination, it aggravated the pain in the shoulder. . Help .. What to do about this😢
I have almost finished the Elbow Pain Solution program and my golfer's arm is much better. I now only have the most pain when I move my arm inwards against resistance. And also when I do a complete internal rotation. These are the only movements where I still feel a sharp pain in my elbow. Can you recommend specific exercises for exactly these movements?
Beautiful work
Beautiful breakdown and details felt a change immediately !
Hey guys,
thanks for this, as I was struggling after a a shoulder surgery (lbt tenodesis) and a golfer elbow syndrom during my rehab.
One question: when I flex my elbow with a supinated grip, it happens that a tendon "pops" inside the elbow (inner side). This made me stop doing supinated biceps curls.
Any ideas if I can fix that with pt or should I speak to a surgeon?
Wow. Great stuff and lots of knowledge! Thanks for all of this info and help. Definitely signing up for Precision Movement Academy today! Looking forward to making progress and feeling better.
Great video❤❤❤
Thank you thank you thank you. Exercise two fixed lateral elbow pain that was a atypical and traditional tennis elbow treatment made it worse. Thought it was never gona go away. Had it for almost 3 years very debilitating had it in both arms. Got it from swimming freestyle stroke only. Cant thank you enough for helping me get my hands back!!
I find this segment valuable..and challenging. I have extremely terrible pain that extends from the middle of my bicep down through my forearm. Performing the first exercise in the set has activated some previously weak and sleeping muscles….I can already feel a process unfolding that may lead to a restoration. Will explore and study this segment…thanks!
Thank you for your great Video. I Started watching from the video about Bicep tendonitis. And ended up watching all videos about arms. And I feel I should do all exercises. Where should I start?
I've seen hundreds of videos talking about golfers elbow when weightlifting specifically when you say how you hold the bar.. I've never heard that and it's brilliant. I just went through the movement myself and you were right on. I'm putting more pressure on the outside of my hand when I'm pulling the bar down then on the inside.
And bench press I'm turning my elbows in rather than keeping my elbows out placing excessive stress on the inner elbow..
Brilliant thank you
Ty i been in pain over 3 weeks
Have been dealing with brachial pain for 2 months, will try your exercises. Love my tennis.
I got my tennis elbow I guess from raisng wieghts doing lateral raises.
It hurts so bad, cannot even grab a bottle or a cup of tea… 3 weeks off and I do not fell better at all
After a week of rice therapy and steroids I'm at a 3-4/10 in pain when doing these. Is that normal for me to continue?
Great exercises. Is there a chart for these I can download to keep in my bag?
2:13 intersting how Coach E mentioned he trains jiu jitsu and thinks that can be a cause for tennis elbow. I've recently noticed I have tennis elbow in both arms at the same time, my left arm being the dominant one feels more painful. I used to think it could be from defending armbars or or kimuras but didn't think too much of it. Now that I've seen this video it seems like BJJ could be the culprit (I feel pain doing both gi and no gi).
I hate the idea of having to take a break from the sport but probably best to give things a rest. Fingers crossed these exercises will help get me back on the mats.